Saturday 150131

A.

Max load in 3 minutes:

Snatch

Before the clock starts, feel free to warm up to as heavy as you'd like.

B.

Max load in 3 minutes of:

Clean & Jerk

Before the clock starts, feel free to warm up to as heavy as you'd like.

C.

Back Squat (90% of max)

Warm up

40% x 5

50% x 5

60% x 3

Work (3.5 minute clock)

75% x 5

80% x 5

85% x 5+

Assistance (2 minute clock)

50% x 10 x 5

D.

For time:

10 Power Cleans, 135/95

25 Strict Handstand Push ups, 

15 Power Cleans, 155/110

20 Strict Handstand Push ups

20 Power Cleans, 185/125

15 Strict Handstand Push ups

25 Power Cleans 205/140

10 Strict Handstand Push ups

55 Ring Dips (must muscle up into)

Row 55 Calories

Post all results to comments. 

Wednesday 150128

A.

Handstand Holds

Begin on the wall, practicing feet together, toes pointed, tall as can be. Nice hollow position. Staying near the wall, try for freestanding. Practice holding the position for extended periods of time. Spend 8-10 minutes on this skill. 

B.

Tabata Split Snatch

Complete 20 seconds of work followed by 10 seconds of rest for 8 intervals at 115/75. 

Alternate the feet and practice good footwork. Score is total reps. 

C.

For time:

Helen

Three rounds of:

Run 400 meters

21 KB Swings, 1.5/1 pood

12 Pull ups

Rest 90 seconds

3 rounds of Kelly

Run 400 meters

30 Wall Balls, 20/14

30 Box Jumps, 30/24

Rest 90 seconds

3 rounds of Nancy

Run 400 meters

15 Overhead Squats, 95/65

Score is total time including rest. 

Monday 150126

A. 

AMRAP in 30 seconds of:

Push Jerks, 115/75

Rest 90 seconds. Repeat for 7 cycles. 

Don't count reps where the elbows aren't locked out upon landing the feet. Focus should be on landing slightly deeper to avoid this. Quality first but definitely lots of reps. 

B. 

For time: 

50 Air Squats

Row 500 meters

50 Burpees

Sprint this. Unbroken on burpees or you're a wimp. 

C.

EMOM for 10 minutes:

1 Strict Muscle up (count attempts)

15 Step ups, 24/20

Step ups are jump from the top. No stepping down. Be quick about the pace too. 

*******Rest at least 7 minutes between A, B, and C.  

Saturday 150124

A.

Ground to Overhead + Shoulder to Overhead, 1RM

Seven minutes to find a 1 RM. Claen it to the shoulder, get it overhead, bring it back to the shoulders, get it overhead again. 

B.

Front Squat

75%x5

85%x3

95%x1+

Complete on a 2.5-3 minute clock. 

C.

On a continuously running clock, perform 15 seconds of work followed by 15 seconds of rest for 18 total cycles (9 minutes) of:

In Place Lunges, 155/105

C2B Pull ups

Lateral Box Overs, 24"

Toes 2 Bar

Both sexes use 24" box. No step ups allowed. 

Score is total reps accumulated. 

D.

Two rounds for time:

Run 800 meters 

150 Double Unders

Row 750 meters

Post results to comments. 

Wednesday 150121

For Circus & Non Circus

A. 

Dead-lift 1RM

Warm up thoroughly and be smart with when you call it quits. No injuries needed. Time cap is 20 minutes. 

Non-Circus

B.

In teams of 2 (preferably guy/gal), six rounds for time (alternating):

15 KB Swings, 2/1.5 pood

Run 200 meters with KB

10 Squat Cleans, 205/135

Partner A will start with KB swings then immediately take off on run. During partner A's run, Partner B will start squat cleans. Partner B will then begin their first round of KB swings once Partner A is back from run otherwise they must wait for them to get back. 

Time cap is 12 minutes. 

Circus

B.

Practice event 4 which is thrusters and muscle ups or burpees as well as event 2 which is snatch, wall balls, and hs walks or wheelbarrow walks. 

Wednesday 150114

A.

For time:

10 Jump Touches

15 Muscle ups

65#/45# DB Walking Lunges, 20 steps

30 Pull-ups

60 Box Jumps, 26/22

100 Double Unders

60 Box Jumps, 26/22

30 Pull-ups

65#/45# DB Walking Lunges, 20 steps

15 Muscle ups

10 Jump Touches

Post results to SugarWOD. 

Saturday 150110

A. 

Snatch EMOM for 7 sets

Start at 70% and work your way up. 

B.

Front Squat

3@70%

3@80%

3+@90%

Percentages based off training max, not actual max. 

C.

Teams of 2 (guy/girl where possible)

For time:

30 Dead-lifts, 365/255

250 Double Unders

80 Pistols

24 Dead-lifts, 365/255

200 Double Unders

60 Pistols

18 Dead-lifts, 365/255

150 Double Unders

40 Pistols

12 Dead-lifts, 365/255

100 Double Unders

20 Pistols

The time cap is 7 minutes after the first team finishes.